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5 Meditation Techniques To Try (If You Find Stillness A Struggle)

December 17, 2021

Peace of mind is everything when you reach a certain age. But given all the stressors and challenges of our everyday life, it can be a struggle to find stillness in distress.

And between all the hustle and bustle of a typical demanding day for most of us, it can be nearly impossible to find a generous time to relax and loosen up. That is why meditation comes as an easy choice for many adults. It is simple, accessible, inexpensive and doesn’t require any complex equipment or instruction.

No doubt, meditation works. But among all the variety of meditation techniques, what works for one may not work for another. It can be pretty much a matter of personal preference.

To help you find out which one is right for you, here are five of the most common meditation techniques to get you started.



1. Body Scan


Anxiety and stress usually manifest in our body as muscle tension so it makes sense to use a method that helps relieve this physical discomfort.

Body scan, or more commonly known as progressive relaxation, is a meditation technique that encourages people to mentally scan their bodies for areas of tension, from the top of the head to the end of the toes.

The goal is to bring your attention to a specific part of your body where the sensation or tension exists and eventually allow release.

Because it gradually relaxes the body, this method is best for people with physical symptoms of stress and sleep problems.



2. Visualization


If you are a fan of letting your imagination run wild, then this might be the one for you!

Visualization encourages an active imagination where people are invited to picture or envision themselves in a desired, safe or serene environment while tuning into the positive feelings associated with these images in every breath.

This meditation technique enhances creativity, reduces anxiety and brings your body in a calm state.



3. Reflection


Reflection meditation involves constructive self-confrontations and questions that we may or may not be mentally ready for.

This technique prompts individuals to question their entire belief system and reevaluate their priorities, principles, goals, and values in a non-judgmental manner.

Generally, the objective is to help us become aware of our own being, find resolution to a possible existing problem and allow us to be more grounded in the present through a self examination process.



4. Focused Attention


Unlike the classic meditation that encourages people to sit still and clear their minds without a specific focal point, focused attention or focused attention meditation (FAM) invites individuals to focus intently on something as a way of quieting down inner dialogues from stressful events and staying in the present moment.

Commonly, individuals focus on sensory stimuli such as sounds, tastes, scents, tactile sensations, visual items or even their own breathing. This technique helps improve concentration and maintain focus for a longer period of time.



5. Loving Kindness


If you find it difficult to receive your own love, practicing the loving kindness meditation may just be the right answer.

In this technique, individuals are invited to close their eyes and to think of a person they are close to. It doesn’t matter if it is someone from the past or present or if that person is alive or someone who has passed.


During the meditation, individuals will imagine that person sending them benevolent wishes of wellbeing, health and happiness. Resistance from the love received may occur but if done properly, this meditation technique can cultivate positive emotions and help us to be more connected to ourselves and others.




Meditation is an act of kindness to ourselves. It reduces stress, increases self-awareness, promotes compassion and fosters overall happiness. While there isn’t a right or wrong way to meditate, knowing what complements your needs is key to maximizing its potential benefits.


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